21 Meals With Tons Of Protein And No Meat
With at least 18 grams per serving, these meals prove vegetarians can have their protein and eat it too.
1.Chickpea and Edamame Salad
Serve this as three large bowls, instead of 4-6 small ones, and you’ll get 18+ grams of protein in each. Recipe here.
2. Cashew Noodles with Broccoli and Tofu
Craving pasta? No problem, just add tofu, cashews and broccoli and you don’t have to feel bad about indulging. Recipe available here.
3.Tofu and Spinach Scramble
Start the day right: with 21g of protein. Recipe here.
4. Peanutty Quinoa Bowls with Baked Tofu
Combine quinoa with peanut butter, tofu, and broccoli for this powerhouse of lunches. Check out the recipe here.
5. Black Bean Salad
Give yourself hefty portions (or add some jack cheese) to up the protein in this filling salad. Recipe available here.
6. Vegetarian Shepherd’s Pie With Seitan
I know seitan feels like tofu’s weirder cousin, but with about 20 grams of protein per serving, it’s totally worth trying. Recipe available here.
7. Vegan Chili
Every good vegetarian needs a bean chili recipe in their arsenal. Just remember: Do all your eye rubbing before chopping the jalapeños. Recipe available here.
8. Bean-Kale Burgers With Sweet Potato Wedges
Pinto beans, kale, and jack cheese mean you get all the protein you gave up in beef, without all the heart disease, fat, and ethical implications. Recipe available here.
9. Brown Butter, Peas, and Mint Omelette
With 8 grams of protein in every cup, frozen peas can do more for your sore muscles than just ice them. Recipe available here.
10. Parmesan Broth with Kale and White Beans
Yes, you can make broth out of cheese. Add some kale and white beans and BOOM: protein soup. Recipe available here.
11. Grilled Breaded Tofu Steaks with Spinach Salad and Tomato Flaxseed Bread
So much work, yes, but also, so much — more than 25g/serving! — protein. Recipe here.
12. Crock Pot Lentil Vegetable Barley Soup
Lentils (50g/cup), split peas (48g/cup), and barley (23g/cup), all in one easy-to-make, throw-it-all-in-the-crock-pot meal. Can I get an amen? Or maybe just the recipe.
13. Corn Meal and Oat Waffle Mix
Sick of eggs for breakfast? Oats and corn meal will take care of you. Recipe available here.
14. Barley Risotto with Beans and Greens
Barley risotto: perfect for the ambitious, healthy-ish vegetarian cook. Recipe available here.
15. Vegan Tacos
Besides the beans, this recipe also uses soy chorizo (9g/serving) just in case you miss the real thing. Recipe available here.
16. Vegetarian Split Pea Soup Recipe
Start your meal with this protein-heavy soup and feel free to indulge in pure carbs for the rest of it. Recipe available here.
17. Leek, Artichoke, and Lentil Mung Bean Linguine
This dish is not just high in protein (20g/serving), it’s also gluten-free and vegan, making it perfect for even the pickiest of eaters. Recipe available here.
18. Baked Tofu and Quinoa With Chickpeas and Spinach
This is what you serve your carnivorous friends who tell you you’re not getting enough protein. Between the tofu, the quinoa, and the chickpeas, each serving packs in more than 32 grams. Recipe available here.
19. Curry Tofu Tacos with Pintos & Kale Slaw
Tofu, pinto beans, kale, corn tortillas and avocado all add up to more than 9g/protein per taco. Two make a good meal but three will make an even better one. Recipe here.
20. Italian-Style Spaghetti Squash with Tempeh
Tempeh’s not for everyone, but with 31 grams of protein per cup, the dense, nutty meat alternative is worth trying at least once. Get the recipe here.
21. Trisha Yearwood’s Black Bean Lasagna
OK, so you’ll need to use whole wheat pasta and have a large serving to get the full 18g of protein, but when a country music legend shares a recipe, you do what you gotta do to make it work. Get the recipe here.